Comparing Nutrients in 1 pound Crackers, crispbread, rye VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Crackers, crispbread, rye	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	57.2% 1660kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	18.2% 5.84g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	87.6% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	258% 335g	130g per day for Men 19-50 years
Sugars	6.7% 4.85g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	197% 75g	249% 95g	38g per day for Men 19-50 years
Protein	64% 36g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.07mg	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.3% 213μg	59% 236μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.5% 3.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	14% 141mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	249% 2.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	138% 11mg	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	114% 481mg	420mg per day for Men 19-50 years
Manganese	488% 11.2mg	468% 10.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	174% 1220mg	199% 1393mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	268% 147μg	55μg per day for Men 19-50 years
Sodium	124% 1860mg	268% 4023mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, crispbread, rye VS Crackers, rye, wafers, seasoned per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, crispbread, rye versus 1 lb of Crackers, rye, wafers, seasoned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, crispbread, rye vs Crackers, rye, wafers, seasoned:

• 1 pound of Crackers, crispbread, rye has 1.2 times more Vitamin B5 than Crackers, rye, wafers, seasoned.
• While 1 lb of Crackers, rye, wafers, seasoned contains 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.4 times more Vitamin B3 than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• Both Crackers, crispbread, rye as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Crackers, crispbread, rye vs Crackers, rye, wafers, seasoned:

• 1 lb of Crackers, rye, wafers, seasoned contains 1.4 times more Calcium, 1.9 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.4 times more Potassium and 2.2 times more Sodium than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, rye, wafers, seasoned contain similar levels of Manganese, Phosphorus, Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, rye, wafers, seasoned contains 7.1 times more Fat, 8.9 times more Saturated Fat, 4 times more Omega 3, 6.9 times more Omega 6 and 1.3 times more Fiber than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Crackers, rye, wafers, seasoned offer comparable quantities of Energy, Carbohydrate and Protein per one pound.